A Big Thank You
Our very first Procrastinator’s Book Club gathering last night was such a joy! Thank you to everyone who joined in.
If you couldn’t make it, don’t worry — I’ve compiled my favorite highlights below so you can still benefit from the wisdom of Sleep, Drink, Breathe by Dr. Michael Breus…
The Three 15s
Morning Ritual
This morning ritual was one of my favorite takeaways from our summer book.
Best way to start your day:
15 deep breaths
15 minutes of sunlight
15 ounces of water
These simple practices will help you reset your circadian rhythm, regulate your breathing, and help you stay hydrated!
Breathe: Reset Your Nervous System
Breathing is the fastest way to bring your body into balance.
Here’s one of my favorite exercises from the book:
Box Breathing
4-4-4-4 pattern
Inhale for 4
Hold for 4
Exhale for 4
Hold for 4
This breathing exercise is the “natural tranquilizer” that works better than counting sheep and doesn’t involve imaginary livestock
4-7-8 Breathing
Inhale for 4
Hold for 7
Exhale for 8
Drink: Hydration Matters
So many of us don’t realize how much hydration affects focus, mood, and energy. Aim to sip water consistently throughout the day, not just when you feel thirsty. Little habit, big impact.
Hydration Formula:
Your weight × 0.6 =
daily ounces needed
(For a 150-lb person, this is 90 ounces distributed throughout the day.)
Sleep: Bedtime Routine
Want to ensure a good night’s sleep? Try this:
The 20-20-20 Bedtime Routine
First 20 minutes:
Wrap up the day
Second 20 minutes: Hygiene/Self Care
Third 20 minutes:
Pre-sleep calm
Are you a Lion, Bear, Wolf, or Dolphin?
Did you find out your sleep chronotype while reading the book? This was a total hit in my house. If you haven’t yet taken the quiz, you can do so at the link below. I’d love to know what yours is – I’m a Bear!
Warmly,
Dr. Krista